If you’re a beginner in the sport of running, you might be wondering how to get started. The good news is that there are a few basic tips you can follow to prepare your body for running. In this article, we’ll discuss the benefits of walking as a base for running, and we’ll cover common mistakes beginner runners make. And we’ll talk about maintaining a running routine as you progress. Read on to learn more!
Walking is an excellent foundation for running because it puts your legs through a similar range of motion as running, but without the high impact on joints and bones. This type of exercise also builds strength and fitness. It also builds bone density and muscle mass. Walking also helps you get out and explore new routes that are safe and convenient. Walking also improves your cardiovascular health, so you can do it anywhere, even on a treadmill or stationary bike.
Unlike other forms of exercise, walking is low impact and doesn’t require any special equipment or training. It is ideal for anyone at any age and is a great way to lose weight. The best part about walking is that it doesn’t require any special equipment, which makes it a great choice for people who haven’t exercised for a long time. Walking is also enjoyable, and you can walk for a short period of time.
Newbie runners are prone to over-excitement. They might think they can improve too quickly, and they may start pushing themselves too hard. In reality, they could end up getting injured or losing interest in running altogether. To avoid these common beginner runner mistakes, it’s best to start slow and build your base of mileage, intensity, and frequency gradually. To do this safely and without putting yourself at risk for injury, many experts recommend building up by 10% each week.
The first common mistake new runners make is going from a zero-to-high volume training program in a short period of time. This is a mistake, because running puts stress on your joints, tendons, and muscles. These stress points can cause injury if not properly managed. In addition to this, if you don’t understand your body’s reaction time to stress, you could end up suffering a strained or injured knee or ankle.
One of the best ways to prepare your body for running is to increase your aerobic capacity, a measure of your ability to get enough oxygen to your muscles. Walking for a few minutes daily can help improve your aerobic capacity and your tolerance for exercise. Starting at a moderate pace and increasing your speed gradually will help your body adjust to running. Runners should perform active stretches before starting their running workouts. Static stretches, on the other hand, do not warm up the muscles, and should be done for about 15 seconds at most.
If you plan to run for more than 90 minutes, you will need to replenish the energy you burn. Consuming 100 calories every 45 minutes is a good rule of thumb. To replace your body’s energy levels, carry an energy gel, sports bar, or candy. Protein and carbohydrates help restore muscle glycogen, and the carb to protein ratio should be about three to one. For longer runs, you may want to eat a more substantial meal before your workout.
There are many tips for getting started with running. For example, you should always run against traffic and carry a photo ID, which you can use to identify yourself quickly in case of an accident. Another tip is to alternate walking and running, so that you gradually increase the time spent on each activity. If you’re still a beginner, you may also want to consider combining running with other forms of exercise. If you’re planning to run for fitness, you can also try running on your lunch break.
Aside from the benefits of running, a regular running habit can be a great way to get fit, feel better, and build new relationships. It doesn’t take expensive running equipment to begin running; all you need is a good pair of sneakers and a willingness to move. If you need extra motivation, The Well Guide is an excellent resource for beginners. It makes getting started as simple as possible and keeps you motivated all through the process.